1. Warm Up/Mobilise
2. Gymnastic Skills Practice: Rings (Have a look at these links: dips, levers, skin the cat).
3. Conditioning
Partner WOD:
In pairs you have 20 minutes to complete the following:
Row 1000m (split the row up between the two of you however you like), then alternating rounds complete AMRAP half 'Kelly':
Run 200m
15 Box Jumps 24/20"
15 Wall Ball 10/7kg
4. Recovery